Alternative Therapy: Yoga, An Ancient Technique in Treatment of Panic and Anxiety Disorder

Yoga as an integrated form of exercise may be used for treatment of panic and anxiety disorder in combined with standard treatment.

Panic and anxiety disorder is a mental condition characterized by recurrent unexpected panic attacks. of sudden periods of intense fear inducing palpitations, sweating, shaking, shortness of breath, numbness, or a feeling that something really bad is going to happen.

Yoga, the ancient technique practice for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture… has been best known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes’ research and supported by health advocates.

In the study of total of 20 subjects diagnosed with panic disorder, randomly assigned to both experimental groups: Group 1 (G1-Yoga: 10 subjects) attended yoga classes and Group 2 (G2-CBT + Yoga: 10 subjects) participated in a combined intervention of yoga practice followed by a cognitive-behavioral therapy (CBT) session, researchers filed the following results:

1. Both group displayed a statistical analysis in reduction of anxiety levels associated with panic disorder, panic-related beliefs and panic-related body sensations

2. The combination of yoga and CBT (G2) showed a better reductions in all observed parameters in compared to only yoga group.

Dr. Vorkapic CF, the lead author, after taking into account of other con-founders said, “… improvements in different mental health parameters after the practice of contemplative techniques alone or combined to psychotherapy” and “(Understanding) joining psychological and physiological variables could help better elucidate the mechanisms through which mind-body practices work to improve mental health”.

Other, in the review of literature published on quality of life in panic disorder from 1980 to 2010 on database of MEDLINE, PsycINFO, and PubMed, indicated that yoga intervention in combination of standard treatment may ameliorate substantial quality of life impairments in panic disorder, improve mental and physical health… and be used as post-treatment in enhanced quality of life (QOL) in these group of patients.

Dr. Davidoff J, the lead author went even further to suggest, ” understand the nature of comorbidities in panic disorder (PD) as well as to determine whether additional interventions that have been studied in other psychiatric disorders, such as exercise, meditation, yoga, humor, massage, and nutritional supplements, can be utilized to improve QOL in PD to normal community levels.

Interestingly, in the review of literature published on PubMed in English up to December 2012 to evaluate the effect of complementary and alternative therapies in panic and anxiety disorder, researchers also found that

1. Data based illustrated that depression evidence base is significantly larger than anxiety disorder

2. Yoga was considered as levels 3 line of treatment of patients with panic and anxiety disorder due to the quality of available evidence.

Taking altogether, there is no doubt that yoga may be considered as an adjunct exercise in combined with standard therapy for treatment of panic and anxiety disorder.

Yoga As A Way of Life

Yoga is an art form which is vast, elaborate and could easily roundup as a comprehensive workout for an individual. Notwithstanding elaborate positive effects yoga has on the emotional, psychological and spiritual well being of an individual.

For someone who has a passion for yoga, getting an in depth know how about the art form could have life transforming effects for one’s psyche! You’d simply come to understand and recognize yoga in its true essence.

Yoga definitely goes beyond being a set of poses which boost the individual’s flexibility while improving posture. It’s something which helps create a link between individual consciousness and divine consciousness.

There are some formats of yoga which one might not be aware about.

Let’s consider Ashtanga Yoga for an instance. Ashtanga Yoga is an ancient practice which is focused on body cleansing and purification. This is achieved by synchronized body breath and movement.

Ashtanga yoga tones the nervous system and over time even induces one into spiritual enlightenment.

In the same way, Iyengar yoga is has been bought into practice by the living master, B.K.S. Iyengar. This is deeply focused on the art and science of asana and pranayama.

Strength, coordination, an improved flexibility and an enhanced sense of well being are some key benefits of Iyengar Yoga.

Pranayama: A Way To Attain Higher States Of Awareness

A very interesting term associated with yoga is Pranayama. Let’s know more about the same.

Prana refers to the vital energy within our bodies. It is the life force within us. Ayama refers to control. So Pranayama is the control of breath.

By the means of Pranayama, one can control the pranic energy within the body. This ensures that one has a healthy body and mind. The great yoga master, Patanjali mentioned Pranayama as a way to attain higher states of awareness.

Kapalbhati: An Implement Of Pranayama

Kapalbhati is a yoga technique and a type of pranayama. It initially seems like a breathing technique, but in essence, Kapalbhati has a deeper meaning.

Kapalbhati is a cleansing technique which cleanses the mind of carbon dioxide. Kapalbhati also cleanses the mind of restlessness.

The technique was invented by Indian yogis thousands of years ago. It is believed to be a way to attain full body fitness. Innumerable patients have benefited tremendously by making Kapalbhati a part of their everyday lives.

Surya Namaskar: The Sun Salutation

Let us discuss another important term associated with yoga, which is the Sun Salutation or the Surya Namaskar.

The Surya Namaskar is a kriya performed during morning hours, at the time of sunrise. It is compilation of twelve poses, wherein each pose flows into the next with ease.

Surya namaskar may be performed at a faster pace, or it may be done slowly.

A unique feature of Surya Namaskar is that it is a complete workout for the body. While it comprises of only 12 sets of exercises, the Surya Namaskar translates into 288 powerful yoga poses. This occurs in a span of 12 to 15 minutes.

In a single round, the Surya Namaskar burns around 13.90 calories. Slowly and gradually, you may increase the rounds of Surya Namaskar to 108.

If performed at a slow pace, the Surya Namaskar tones the muscles and makes them stronger. Alternately, the Sun salutation brings the mind, body and the breath in harmony and facilitate a complete meditative experience.

If one does only a few rounds of Surya Namaskar, it can be extremely good for the heart. If you intend to do Surya Namaskar as a warm up workout, you may do it at a quicker pace.

Alternative Therapy, Yoga, the Best Therapeutic Treatment of Weight Controlling in Obesity

Yoga, one of the technique used in Ayurvedic Medicine for encouraging self healings through expression of internal and external well beings, may process a potential efficacy for obesity controlling, the study filed in PubMed suggested.

Yoga, the ancient technique practice for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture… has been best known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes’ research and supported by health advocates.

Obesity is a medical condition of excess body fat accumulated overtime, overweight is a condition of excess body weight relatively to the height, a BMI of over 30 is an indication of obesity.

According to the Patanjali Yogpeeth, obese patients participated in a 6 days toga lesson showed a significant decreased the BMI, the fat-free mass and total cholesterol.

In a total of 47 persons assessed on the first and last day of a yoga and diet change program, with 6 days of the intervention between assessments, yoga combination with diet showed a decrease in BMI (1.6 percent), waist and hip circumferences, fat-free mass, total cholesterol (7.7 percent decrease), high density lipoprotein (HDL) cholesterol (8.7 percent decrease), fasting serum leptin levels (44.2 percent decrease) and an increase in postural stability and hand grip strength (p<0.05, all comparisons).

The study also indicated that intensive yoga program with a change in diet may pose certain risks but benefits are found substantially outweight the concerns through better postural stability, grip strength, reduced waist and hip circumferences and a decrease in serum leptin levels as well as enhancing obese’s determination to yoga learning and participation.

In deed, the nonrandomized, single-arm interventional study conducted from August 2012 to March 2015 at Integral Health Clinic, Department of Physiology, All India Institute of Medical Sciences, New Delhi, India insisted that patients who engaged in yoga exercise of all kinds not only improved quality of life and health after short-term yoga-based lifestyle intervention but also exhibited physical, psychological well beings in both male and female subgroups.

These benefits are also extended to decreased significantly body weight, BMI, total body fat, waist and hip circumference, waist-to-hip ratio, systolic and diastolic blood pressure, total cholesterol, low-density lipoprotein, triglycerides, and fasting glucose in obese participants.

Furthermore, in a randomized controlled trial with parallel groups (Yoga and Control groups) on 80 male obese with Body Mass Index (BMI) between 25 to 35 kg/cm2 divided into two equal groups in which 72 subjects (yoga n = 37 and control n=35) completed the trial, yoga group showed an impressive improvement in anthropometric and psychological parameters such as waist, percentage body fat, PSS in the final outcome in compared control after 14 weeks of yoga training with additional yoga practice for the next 3 months.

Taking altogether, obese patients participated in yoga lessons showed a significant change in obese control through physical and mental well beings expression of that may lead to weight loss and reduced complications of obesity.

Yoga Teacher Training in India – Its Perspectives and Opportunities

Philosophical perspectives

The art of yoga in ancient India was being practiced since from the Vedic period. This perennial wisdom of self realization is having its roots in Samkhya Philosophy of sage Kapila. This doctrine is greater contribution to the field of psychology and philosophy with an objective of having an understanding of the cause and effect. On this background of metaphysics of Samkhya, Maharshi Patanjali later systematically developed the Ashtanga Yoga. Samkhya holds that knowledge is the means of liberation. Yoga loudly pronounces the same with clear benefits of Yoga in the form reduction of impurities and the attainment of the discriminating wisdom. The training programmes in India will comprise of the essential philosophical principles which are helpful to develop the sustainable Yogic practice with its basic aim and objectives of achieving the health and happiness through the harmony in the life.

Traditions.

Indian yoga traditions are the essence of the hard work and the legacy of legendary masters of the subject who devoted their life time for the practice of Yoga and its applications. Eminent yogis like Swami Sivananda of Rishikesh,T Krishnamacharaya, B K S Iyengar and many others across the country propagated the study of hatha yoga in India with the help of the suitable teaching methodologies. In order to achieve the precise understanding of the technicalities of the yogic modules, these practical methods are fundamental to Yoga teacher training programmes in India. The schools are committed to the continuity of the lineage in addition the to the fulfillment of the contemporary needs of the teaching skills to the students of Yoga training.

Popular destinations

Around the world India being the land of yoga is one of the most sought out famous yoga teacher training destination. Every year many aspirants of Yoga from different parts of the world come to India to study and practice. One can choose the best suitable places in India such as Rishikesh, Varkala, Dharmshala for Yoga training.

Rishikesh has earned the sobriquet title as “World Capital of Yoga” apart from being heritage city of the country, the city is surrounded by the might majestic Himalayans hills with an enshrining flow of the river Ganges. The spiritual vibrancy and this energizing environment is perfect place for the practice of Yoga and meditation techniques.

Credentials

Yoga teacher training Schools and the teachers maintain the credentials and standards per the international teaching. Many teachers in the country will study through the academic Institutions such as the Universities where in they acquire the sound knowledge o the subject with proper training, self study and practice. Various Yoga Schools and teachers are registered with Yoga Alliance USA which is one of the biggest credentialing bodies for the teachers and the schools.

The western students during their yoga teacher training in India will find the exposure for the Indian culture and cuisine. These destinations provide the down to earth facilities in the most economic way ensuring the quality of the hygiene and the teacher training programmes.

Costa Rica Yoga Retreat – Live a Pure Life

Combining a Yoga Retreat with a trip to Costa Rica, a beautiful location in nature is the perfect recipe to help you relax, recharge and renew. Costa Rica has become extremely popular as a destination for yoga retreats due to its natural beauty and biodiversity, outdoor activities and adventures, and it’s positive and happy attitude and vibe, Pura Vida!

Pura Vida means ‘pure life’ and is used regularly in Costa Rica by locals instead of saying hello, goodbye, thank you, and more. It basically means ‘everything is great and life is good’. What a great way to live life each day! This positive attitude, Pura Vida, aligns very closely with yoga philosophy, such as being happy and content with what is, and living life authentically and purposefully. One of the yoga spiritual observances that make up the eight limbs of yoga, called Saucha, literally means purity. This includes purity, cleanliness and clearness of mind, speech and body, the outer body and the inner mind. Yogis are all about living a pure life!

Named ‘The happiest country in the world’, Costa Rica has a passion for freedom, democracy and equality. This inspiring and progressive culture attracts many tourists and travelers to visit, and of course yogis. The ultimate goal of yoga is to reach enlightenment, which is freedom from all suffering, and finding your inner peace and joy. What better place to practice yoga and continue on your journey towards this pure place of peace and joy, than the happiest country in the world.

During a yoga retreat, there are often two yoga practices per day. First thing in the morning before breakfast as it’s typically recommended to practice yoga upon rising and before eating, and early evening before or after dinner. This leaves lots of free time during the day, either for self-reflection, meditation, or to explore the beautiful country and take advantage of all the fun outdoor activities and adventures.

With many different micro-climate zones, and the greatest density of biodiversity of species in the world, Costa Rica has something for everyone. You can explore the lush rainforests and jungles with high levels of precipitation and lots of living vegetation, or take a jungle tour in the hot and dry cloud forest. Costa Rica is famous for canopy zip-lining, where you are literally amongst the vegetation and forest. As well as it being a thrilling experience, you’ll appreciate the vastness and denseness of the jungles and rainforests.

Surfing and other water sports are popular on the Pacific coast, where many tourists enjoy the tropical beaches and ocean, and a R&R. You must visit Arenal, the most famous active volcano in Costa Rica. It’s common to see lava pouring down the side after eruptions. Other popular day trips and activities include visiting hot springs and geysers, bird-watching, horseback riding, kayaking, mountain biking, whitewater rafting, working on an organic sustainable farm and lots more.

Thanks to the rich volcanic soil, Costa Rica is also well-known for gourmet coffee beans and cacao beans. Since cacao beans, an amazing superfood, are found natively in the jungles, it’s no surprise that the jungle animals are happy, and that Costa Rica has some delicious and healthy chocolate. So even if yoga is not your focus, you may enjoy the high quality coffee and chocolate!

Sally Mitchell, leader and founder of BodyFlows Yoga Retreats is leading a yoga retreat in Costa Rica at the stunning AHKi Retreat Center in April 2018. AHKi is an intimate yet spacious retreat destination, nestled amongst 5.5 acres of nature, lush, green mountainsides, blue ocean waters and lots of sunshine. It’s the perfect destination to totally relax, rejuvenate and recharge.

How Yoga Asanas Induce Better Sleep

One might wonder how is yoga going to be good for sleep, well the answer is quite simple. First thing that you know about yoga is that it focuses on deep breathing and this relaxes the body, calming it down. The combination of subtle body movements and breathing cycle that yoga is helpful in the activation of the parasympathetic part of your nervous system thus eliminating stress and answering the question how yoga asana induce had better sleep.

Now, the crucial thing here is to what asanas are exactly going to be of help. There are so many yoga asana with all serving different purposes that knowing which ones are going to help you with sleep might be a problem. However, fret no more as here is a list of the most effective yoga asana for better sleep:

1. Virasana (also known as hero poses):

Just sit in a comfortable position with your hips resting on your heels, involving a slight stretching of your ankles and knees. Stretching your spine upside and taking deep breaths in this position will help clear your mind and slow down your heart rate.

2. Bitilasana and Marjaryasana (cow and cat pose):

Without getting up from the virasana, you just need to roll in the forward position on the support of your knees and hands. For bitilasana, you have to pull your lower back down with your tailbone and head pointing upwards. For the Marjaryasana, you just have to do the reverse, your tailbone and head tilt downwards while your spine is arched upwards like the shape of letter C. Just keep alternating between these positions for as much time as you want to.

3. Balasana:

Start with sinking of your hips on your heels while your chest stays settled between your thighs. Here, your toes would be on one another while your thighs can lay apart as much as you find comfortable. Now, rest your forehead on the floor and start making walk like movement from your fingers stretching the arms as well. If you want to have a face massage like feeling, you can even roll your face from side to side.

4. Viparita Karni:

This position can also shed light on the question how yoga asanas induce better sleep. Lie down on the floor with your hips touching the wall so that you can stretch your leg vertically up on the wall. This asana give a nice stretch to your hamstring. It loosens and relaxes the muscle in the lower section of your body, helping you get a better sleep.

5. Ananda Balasana:

Bringing your knees closer to the chest, hold your toes with your fingers. Now you have to push your heels towards the ceiling while your hips should be on the floor. This asana is very good for relaxing your abdomen as well as your spine.

6. Supta Baddha Konasana:

From the last asana, release your leg and stretch them so that your soles are in contact while your knees are as far as possible. This asana is a gentle stretching exercise for your abdomen, pelvis and thighs.

7. Savasana:

Just lie down stretching your legs little apart while your toes point in the opposite direction. Relax your arms and body and try to make your mind, free of any thoughts. This asana is great for not just physical relaxation but also mental.

The Advantages Of Adding Yoga To Your Exercise Program

The Physical Advantages of Yoga

Performing yoga postures regularly offers lots of physical benefits, including:

Increased flexibility

Increased lubrication of joint parts, ligaments and tendons

Massaging your body’s internal organs

Detoxifying your body

Toning the muscles

Yoga postures and exercises give attention to all the joints of your body, including joints you most certainly avoid regularly. Yoga exercises can strength problem joint parts including the knees, hips and ankles. Yoga training also brings about increased spinal flexibility and core power, both which can reduce persistent problems such as lower backside pain and boost your overall physical durability. Because yoga also exercises ligaments and tendons, your joint parts will lubricate better, minimizing joint pain.

Yoga training could be the only form of exercise that stimulates your internal organs.This can help prevent disease by preserving organ health. Additionally, it may help to make you more alert to potential health issues.

The Emotional and Psychological

Yoga lengthens and stimulates the muscles and organs of your body uniformly. This enables increased blood flow to all parts of your body, which helps to flush out the contaminants that can build up in your body’s tissues. Increased cleansing can boost your energy levels, causing you more likely to check out an exercise program for weight loss.

Yoga for Weight Loss

Some types of yoga may help you lose weight. There are numerous types of yoga, and most of them don’t increase your heart rate enough to donate to weight reduction. However, some types of yoga can boost your heart rate and help get rid of fat.

Vinyasa, or movement yoga, is dependent on some postures known as the Sun Salutations. If you want to use yoga training to help lose weight, try one of the types of vinyasa yoga:

Ashtanga is an extremely strenuous kind of yoga practice. Professionals should join series lessons, which can boost your motivation giving a financial motivation to keep coming back to classes. The postures are also easy to learn, so once you’re done with your course, you can continue doing them at home.

Power yoga can be an intense yoga work out that delivers cardiovascular training.

Hot yoga is performed in rooms heated up to around 101 degrees Fahrenheit, if you join one of these classes, be prepared to sweat. These are popular among people that have joint problems.

Does Yoga Burn for Women Actually Work?

Strong muscles define a strong body, and what better way to strengthen one’s muscles than to perform Yoga- which is centuries old routine carried out to keep the body in perfect physical as well as mental health. Yoga has been hailed as one of the most effective ways to maintain a healthy weight and muscles. The “Asans” of Yoga stretches your muscles, in order to strengthen them. Strong muscles not only look good, but they prevent the risk of various problems such as arthritis and muscle pain, back and joint pain etc.

With the advantages of Yoga becoming known to people all over the globe, more and more fitness experts are adapting it as a part of their routine. While there are so many videos, tutorials and help related to the matter, nothing provides you with your own self help guide centered specifically on your comfort as Yoga Burn. Yoga Burn for women, is your one stop guide to all the essential Yoga Asins and postures so that you can easily do Yoga at your own pace and pleasure.

Yoga burn- founded by the fitness Guru Zoe Bray-Cotton is a revolutionary Yoga system which is transforming the lives of many around the globe. Based on almost all the essential styles and postures of Yoga, Yoga Burn focuses on transforming your life with simple yet very powerful and effective styles, so that you can incorporate Yoga into your daily life with ease.

Yoga Burn is made specifically for women, from all fields and professions, who find it difficult to run down to a gym in busy traffic, on sweaty mats and other things, as Yoga Burn gives you with a do-it-yourself kind of program, where you get all the instructions and how-to’s from the fitness Guru herself, who will be delightfully guiding you towards the proper way of doing different postures and styles. Yoga Burn is designed to promote healthy weight loss, without using medication of any kind and treatments. It is for the women who dislike spending long hours at the gym and for those who have a busy schedule and cannot leave the workplace for long hours or can’t find the time to go to the gym, as this self-help program will assist you in getting your ideal body and gain confidence in your body and yourself.

Yoga Burn is a unique program which is designed around the concept of Dynamic sequencing, which is a way through which it is explained how a posture is to be done in the right way and how to adjust your body according to it. It focuses around the concept of maximum fat burning and muscle strengthening for lifelong effects, unlike other yoga classes where you have to go each day. Signing up for the program, you get package on Yoga Burn, which reveals step by step Sequence of the Yoga Practise, and also contains DVD’s of trainings, programs and all other stuff including special goodies from the Fitness Guru Zoe.

The best thing about Yoga Burn is not only that you master the art of Yoga, but also get to know your own style and decide for yourself which postures “Asins” suit best for you, so that you can practice them only once you have completed the training. The training could be done anywhere, anytime. In addition to all that, there are also bonuses training on Yoga absolutely FREE, Once you sign up for the Yoga Burn Program with shipping and handling. You will definitely get blown away by the amazing program routine.

As the program is designed for novice to expert users, you can assure yourself that you will find it absolutely amazing and realize how simple Yoga could be and how practicing it daily would not only give you great shape, but also increase your spiritual and mental health as well.

Classical Yoga Studies – Why One Should Learn

Yoga is of Indian Origin. Its history dates back to the Pre-Vedic Era. The four Vedas are the most ancient texts of India. Yoga was found mentioned in the Vedas implying that its history is older than Vedas. In those days, it was an aid for spiritual upliftment. On scrutiny of the earlier yogic treatises, yogic kriyas (techniques) were used for Self-improvement and not for health improvement.

Yoga is practised world-wide now. It is being used as a system of physical exercise. To address psychosomatic diseases like stress, depression, hypertension and other health-related diseases, yogic kriyas are being used. While categorising the websites, we find yoga being a sub-category under the category of Health and Fitness. It is clear that it became a health-related topic. But it is not a health-related subject. Its dimension is more. To understand that dimension and to get the maximum benefits of yogic kriyas, one should learn it from the perspective of ancient yoga treatises. For this very purpose, one should learn classical yoga treatises.

Yoga was taught by Gurus of ancient India without accepting any consideration or with a meagre consideration which was affordable to students of those times. An amount affordable to the student was accepted by Gurus. The amount or Guru Thatchana (the amount given by the student) was decided by the student and not by Gurus. Money was not the motive in those days.

The system of Guru-Sysya (Teacher-disciple) has been tampered with now. It has become a lucrative business nowadays. Yoga has been institutionalised which was not the case earlier. The leader of the institute is the Guru and he won’t ever pass down the knowledge that he has. He will employ some teachers who have the partial mastery of the subject. So the students will not get the full knowledge. Hence the real knowledge has been stuck up with someone who will not transfer it down for some reason or other.

The origin of any yoga is yoga treatises. The modern Guru select one or some of the techniques from the ancient yogic treatises and modify slightly and give a new name. He will use that name for a patent. This is how there are so many yoga brands available and so many institutes are marketing those brands. The knowledge belongs to the sages of the yore and the yoga institutes are selling it as their product.

If you are ready to put some efforts to gain that knowledge through learning of those treatises of ancient time, you can well avoid these middlemen. No contemporary Guru get his knowledge from his own research. If at all he does any research, that findings are related to the benefits doing a kriya of the earlier time. There are thousands and thousands of yoga techniques available in the scriptures. One’s lifetime is not enough to learn and practice them all. By learning them through scriptures, we could understand them, identify them with the yoga brands available and practice a few of them which are suitable for us. Hence the study of the scriptures is required for anybody who is planning for yoga practice.

Now we clearly know that the study of yogic scriptures will give us two major benefits.

  1. We can understand yoga in a wider dimension to get comprehensive benefits.
  2. We learn yoga directly from scriptures without middlemen.

Is Yoga Good For Your Spine?

Yoga is a mind and body exercise with historical origins in ancient Indian philosophy. Different styles of yoga unite bodily postures, breathing methods, and relaxation or meditation.

In 5,000 years of yoga background, the term “yoga” has gone through a renaissance in present society, exchanging the loincloth to get a leotard and leggings.

Yoga is now popular as a kind of physical exercise predicated upon asanas (physical evaluations) to encourage enhanced control of body and mind and to enhance well-being, helping avoid a lot of spine problems and back pain.

Here are a few facts regarding yoga:

  • The word “yoga” is derived from the Sanskrit root “yuj” meaning “to yoke or join.” Some folks take this to imply a union of mind and body.
  • According to a market study in 2008, there are about 16 million people in the United States that practice yoga and spend at least $5.7 billion on yoga equipment per year.
  • Hatha yoga is the sort of yoga most often practiced in Western culture. “Ha” means “sun” and “tha” means “moon.”
  • There are lots of styles of yoga. An individual’s fitness level and desirable practice outcome determines the sort of yoga class on which they’re best suited.
  • There have been over 7,369 yoga-related accidents treated in doctors’ offices, clinics, and emergency areas in 2010 according to the US Consumer Product Safety Commission.
  • Overstretching the spine, neck, legs, shoulders, and knees, as well as repetitive strain, are just some of the frequent yoga injuries.
  • Even the American Academy of Orthopedic Surgeons (AAOS) believes the rewards of yoga outweigh the potential physical dangers.
  • Yoga is described as having eight limbs or branches: Yama, Niyama, Asana, Pranayama, Pratyhara, Dharana, Dhyana, Samadhi.
  • Practicing yoga has many possible health benefits including relieving low back pain, assisting with anxiety management and increasing flexibility and balance.
  • There is some evidence to suggest that pregnant women taking yoga courses are far less likely to experience problems in subsequent pregnancy and labor.

The Background of Yoga

There is not any written document of the inventor of yoga. Yogis (yoga practitioners) practiced yoga long before any written account of this came into existence. Yogis within the millennia handed down the discipline for their students and several distinct schools of yoga developed because the practice widened in international reach and fame.

Sanskrit, the Indo-European terminology of the Vedas, India’s early spiritual texts, also gave birth to the literature and the method of yoga. The “Yoga Sutra,” a 2,000-year-old treatise on yogic doctrine from the Indian sage Patanjali is a type of guidebook that gives guidance about the best way best to gain control over the mind and emotions and advice on spiritual development, providing the framework upon which yoga practiced today is based.

The Yoga Sutra is the earliest written record of yoga and also one of the oldest texts in life.

The Sanskrit word “yoga” has many translations and can be translated in a variety of ways. Many translations purpose toward translations of “to yoke,” “join,” or “focus” – essentially a way to unite or a process of discipline. A male who practices this subject is referred to as a yogi or yogin plus a female professional is known as a yogini.

The positions that are now an integral component of health and fitness in many facilities around the world were not initially a dominant part of yoga traditions in India. Fitness was not a chief aim of training; the focus has been placed on other practices such as pranayama (expansion of the very important energy by means of breath), Dharana (concentration, or placement of the emotional faculty), also nada (sound).

Yoga began to gain recognition in the West at the end of the 19th century, with an explosion of interest in Pilates at the 1920s and 1930s, first in India and later in the West.

Different Types of Yoga

Modern forms of yoga have significantly evolved to exercise focusing on strength, flexibility, and breathing to boost physical and mental well-being. There are many types of yoga, and no style is more authentic or superior to another; the secret is to decide on a class suitable for your fitness level.

Types and styles of yoga:

  1. Ashtanga yoga: There are ancient yoga teachings found in the 1970s where it indicates that each of the six sequences of postures links every motion of the body rapidly.
  2. Bikram yoga: kept in heated rooms at temperatures of nearly 105 degrees and 40% humidity, so Bikram is a collection of 26 poses and chain of two breathing exercises.
  3. Hatha yoga: a generic term for any type of yoga which teaches physical postures. When a class is tagged as “hatha,” it is generally a gentle introduction to the fundamental yoga postures.
  4. Iyengar yoga: concentrated on locating the appropriate alignment in every pose and utilizing props such as blocks, blankets, straps, chairs and bolsters to achieve that
  5. Jivamukti yoga: significance, “liberation when alive,” Jivamukti yoga emerged in 1984, integrating religious teachings and vinyasa design exercise. Each class has a subject, which is explored through yoga scripture, chanting, meditation, asana, pranayama, and songs, and could be physically extreme.
  6. Kripalu yoga: teaches practitioners to get to know, accept and learn from your system. In a Kripalu class, each student chooses to find their own level of training on a particular evening by day looking inward. The courses usually begin with breathing exercises and gentle stretches, accompanied by a collection of patient poses and last relaxation.
  7. Kundalini Yoga: the Sanskrit word kundalini means coiled, like a snake. Kundalini Yoga is a system of meditation aimed toward the discharge of kundalini energy. A class generally begins with rebounds and ends with singing, also in between attributes asana, pranayama, and meditation intended to make a specific outcome.
  8. Power yoga: an energetic and athletic type of yoga accommodated in the traditional Ashtanga method in the late 1980s.
  9. Sivananda: a system predicated on a five-point philosophy that holds that appropriate breathing, relaxation, diet, exercise, and positive thinking function with each other to produce a healthy yogic way of life. Commonly uses the same 12 basic asanas, bookended by sun salutations and savasana presents.
  10. Viniyoga: meant to be adaptive to any person, irrespective of physical skill, viniyoga educators are needed to be trained and have a tendency to be experts on anatomy and treatment.
  11. Yin: a quiet, meditative yoga exercise, also known as Taoist yoga. Yin yoga enables the discharge of tension in joints: ankles, knees, buttocks, the entire back, neck, and shoulders. Yin presents are passive, meaning the muscles must be relaxed while gravity does the job.
  12. Prenatal yoga: yoga postures carefully adapted for people that are pregnant. Prenatal yoga is made to help individuals in all phases of pregnancy and can support people in getting back to shape after pregnancy.
  13. Restorative yoga: a relaxing way of yoga, investing a course in four or five simple poses using props like blankets and strengthens to sink into deep relaxation without exerting some effort in carrying the pose.

Benefits of Doing Yoga

1. Improves your flexibility

Increased flexibility is one of the first and most obvious benefits of yoga. Throughout your first class, you probably will not have the ability to touch your toes, never mind do a backbend. But if you stay with it, you will notice a gradual loosening, and eventually, seemingly impossible poses will become potential. You will also probably notice that pains and pains start to disappear. That’s no coincidence. Tight shoulders can breed the knee joint as a result of the improper alignment of the thigh and shin bones. Tight hamstrings can result in a portion of the lumbar spine, which may lead to back pain. And inflexibility in muscles and connective tissues, such as fascia and ligaments, can cause poor posture.

2. Builds muscle strength

Strong muscles do more than look great. They also protect us in conditions like arthritis and back pain and help prevent falls in older men and women. When you build strength through yoga, then you balance it with flexibility. If you just moved into the gym and lifted weights, you could build strength at the cost of flexibility.

3. Perfects your posture

Your head is like a bowling ball – big, circular, and hefty. When your head is balanced perfectly over a vertical spine, there’s less work for your back and neck muscles to help support it. Move it several inches ahead, however, and you also begin to strain those muscles. Imagine holding a bowling ball while leaning forward for eight or 12 hours each day, no wonder you’re tired! And fatigue might not be your only problem. Poor posture can cause neck, back, and other joint and muscle problems. As you slump, your body can compensate for flattening the standard inward curves in your neck and lower back. This may result in pain and degenerative arthritis of the spine.

4. Prevents joint and cartilage breakdown

Each time you practice yoga, you simply take your muscles through their entire selection of movement. This can help prevent degenerative arthritis or mitigate handicap by “squeezing and soaking” regions of cartilage which normally are not utilized. Joint cartilage is like a sponge; it receives new nutrients only if its fluid is squeezed out and a new supply can be soaked up. Without appropriate sustenance, failed regions of cartilage may finally wear out, exposing the underlying bone-like weary brake pads.

5. Protects your backbone

Spinal discs – the shock absorbers between the vertebrae that may herniate and compress nerves – crave movement. That’s the only way they receive their nourishment. Once you practice doing a well-balanced asana posture with a lot of forwarding bends, backbends, and twists, you’ll be able to keep your spinal discs flexible.

6. Helps you focus

An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores. Those who practice Transcedental Meditation demonstrate and gain the ability to remember information better and solve problems because their concentration is better. They’re less distracted by their thoughts which can sometimes play over and over again like an endless loop.